Workout of the Day

Lurong Living Benchmark 2:

AMRAP in 9 minutes of:

LEVEL 3:
20 Ground to Overhead (95 / 65)
7 Bar Facing Burpees
15 Ground to Overhead (135 / 85)
7 Bar Facing Burpees
10 Ground to Overhead (155 / 105)
7 Bar Facing Burpees
5 Ground to Overhead (185 / 135)
7 Bar Facing Burpees
AMRAP Ground to Overhead (225 / 155)

LEVEL 2:
65 / 45
75 / 55
95 / 65
135 / 95
155 / 105

LEVEL 1:
20 / 14 Medicine Ball
45 / 35
65 / 45
95 / 65
115 / 85

Your total score will be the total number of repetitions completed in the 9 minutes.

*Just like last time, athletes will be judged and will have to change out their own plates.

Collin

Workout of the Day

A.
Tire Flips
Sled Drags
Prowler Pushes

B.
For time:
24-18-12-6 rep rounds of:
Box Step Ups w DBs (pick weight)
Toes to Bar

*Run 200m after each set of toes to bar

Only a few more days to sign up for the Harvest Hands 5k on October 31st at 8:30 AM. Sign up HERE to run with your friends and support a great cause.

Wall-Balls

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1: 30-45 second Hollow Body Hold
Min 2: 30-50 Double-unders (30-45 seconds of double-under practice)
Min 3: 8 / 4 Strict Chest to Bar Pull-ups

B.
Against a 12 minute running clock, complete as many reps as possible of:

1 minute of Box Jumps (24 / 20)
1 minute of Power Cleans (135 / 95)
2 minutes of Box Jumps
2 minutes of Power Cleans
3 minutes of Box Jumps
3 minutes of Power Cleans

Rx+ 30 / 24, 185 / 115

***Keep track of the reps for all 6 sets***

Mattie Rodgers – Golden Girl Trailer

Karla setting up to hang snatch

Workout of the Day

A.
Push Press
Every 3 minutes, for 15 minutes (5 sets): 6 reps at 60%
-Pause in the dip for 3 seconds and pause overhead for 3 seconds

After every set, complete 15-20 Abmat Butterfly sit-ups

B.
AMRAP in 12 minutes of:
18 One Armed Russian KB Swings (53 / 35) 9R, 9L
15 Push-ups
12 Kettlebell Push Presses (53 / 35) 6R, 6L

Rx+ 70 / 53

Stuff & Things:

-Only a few more days to sign up for the Harvest Hands 5k on October 31st at 8:30 AM. Sign up HERE to run with your friends and support a great cause.

Reading: Crossing the Finish Line 25 Pounds Lighter (another example of why dietary changes are crucial) | NYT

Erin

Workout of the Day

A.
Front Squat
Every 3 minutes, for 15 minutes (5 sets): 6 tempo FS (33X1) at 60%

B.
“Sleeve”
Last done: 6/15/15
Against a 10 minute running clock:
Run 800 meters
then, with the remaining time:
Max Wall-Balls (20 / 14)

Score will be total number of Wall-Balls completed. 

Rx+ 30 / 20

Why We do Tempo Fronts Squat – CF Invictus

Ellison

Workout of the Day

A.
In teams of two, with only one person working at a time, complete AMRAP in 25 minutes of:

50 Wall-Balls (20 / 14)
40 Reverse Lunges w Plate Overhead (45 / 35)
30 Burpees Over the Plate
20 Pull-ups
200m Run*

*Both partners run

STUFF & THINGS:

-October is Member Appreciation Month!  Check out our plans on our site here: http://crossfitforte.com/member-appreciation/.  Be sure to check the site each week to see all the events and opportunities.

-Forte’s social event this month is the Harvest Hands 5k on October 31st at 8:30 AM. Sign up HERE to run with your friends and support a great cause.

Seaneen

Workout of the Day

A.
WORKOUT: The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio. At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout. Scoring Note: The athlete’s score is the total number of reps completed. In order to be eligible for performance prizes athletes must submit a video link with their score. When this workout is retested in week 6 of the Challenge the athlete will complete it at the same skill level.

Dean riding satan’s tricycle

Workout of the Day

A.
Overhead Squat 5-3-2-1-1-1-1-1
Increasing the load every set, build to a heavy single

B.
AMRAP in 12 minutes of:
40 Double-unders
20 Abmat Butterfly Sit-ups
10 Overhead Squats (95 / 65)

Reminders / Events:

-The first night of the Music City Box League is this evening at 8:00 PM! Come to the gym to check it out and support our teams!

-Lurong Challenge “Champion” workout is this Friday, which is the workout we did at the beginning of the challenge. Time to put your hard work to the test.  If you’re signed up for the Lurong Challenge, do your best to come this day.

-October is Member Appreciation Month!  Check out our plans on our site here: http://crossfitforte.com/member-appreciation/.  Be sure to check the site each week to see all the events and opportunities.

-Forte’s social event this month is the Harvest Hands 5k on October 31st at 8:30 AM. Sign up HERE to run with your friends and support a great cause.

Wes and Joe , 2nd Place Winners

Workout of the Day

A.
Sumo Deadlift
Every minute, for 15 minutes: 2 Sumo Dealifts
Starting moderately heavy, increase the load every 3 minutes

B.
For time:
21-15-9-9-15-21 rep rounds of:
Kettlebell Swings (53 / 35)
Box Jumps (24 / 20)

Rx+ 70 / 53

Last done: April 29, 2015

Reminders / Events:

-Lurong Challenge “Champion” workout is this Friday, which is the workout we did at the beginning of the challenge. Time to put your hard work to the test.  If you’re signed up for the Lurong Challenge, do your best to come this day.

-October is Member Appreciation Month!  Check out our plans on our site here: http://crossfitforte.com/member-appreciation/.  Be sure to check the site each week to see all the events and opportunities.

-Forte’s social event this month is the Harvest Hands 5k on October 31st at 8:30 AM. Sign up HERE to run with your friends and support a great cause.

Workout of the Day

A.
Tommy, David V., Jim, and Matt B. 40th Birthday Workout
Complete the following for time:
40 Power Snatches (95 / 65)
40 Toes to Bar
40 Thrusters (95 / 65)
40 Ring-Dips
40 Sprawl-Ballz (20 / 14)

Rx+ 115 / 75, 20 complexes of 1 muscle-up + 1 dip